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Did you manage to do a pistol squat? You’re in luck.



Presse Santé

Pistol squats are one of the most effective exercises for strengthening the lower body and developing explosive power. They’re also great for improving balance and coordination. In this blog post, we’ll explain everything you need to know about pistol squats, from how to perform them correctly to the benefits they offer. If you’re ready to learn more about this essential exercise, read on.

Where do pistol squats come from?

Although the Pistol Squat is a popular exercise today, its origins are somewhat mysterious. Some say it was invented by Russian special forces agents who needed a way to stay in shape during long missions in remote locations. Others believe it was developed by prisoners, who used their body weight to stay strong while incarcerated. Whatever its origin, the Pistol Squat has become a mainstay of many training programs. The movement is simple to perform, yet extremely effective, making it an ideal choice for athletes and fitness enthusiasts of all levels. With regular training, anyone can learn to perform a perfect Pistol Squat.

Pistol Squat: Which muscles of the body are most affected?

The pistol squat is an exercise that challenges several lower body muscles. The main muscle groups involved are the quadriceps, hamstrings, and glutes. However, the pistol squat also involves the core muscles, including the rectus abdominis, obliques and transverse abdominis. In addition, this type of exercise requires balance and stability, which mobilizes the muscles of the legs and feet. Therefore, the pistol squat is an excellent way to strengthen the lower body and improve overall athleticism.

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How to perform a perfect pistol squat?

The pistol squat is a challenging leg exercise that requires both strength and coordination. To perform a proper pistol squat, start in a standing position with your feet shoulder-width apart. From there, extend one leg forward and lower your body into a squat position. On the way down, be sure to keep your chest up and your weight on your heels. Once your thigh is parallel to the floor, come back up to the starting position. As you become more comfortable with this movement, you can add weight by holding a dumbbell or kettlebell in front of your chest. With practice, you’ll be able to perform perfect pistol squats on any surface and with any weight.

Some basics to keep in mind:

To perform it correctly, some key points to keep in mind to avoid injury and maximize results.

  • It is important to keep the back straight throughout the movement. This helps to avoid strain on the lower back.
  • The foot of the supporting leg should remain flat on the ground throughout the squat. The heel should not leave the ground at any time.
  • The arms should be kept horizontal in front of the body. This helps to maintain balance and avoid injury.
  • The abdominal muscles should remain tense throughout the exercise. This protects the spine and prevents strain on the lower back.
  • The shoulders, hips and heels should remain aligned throughout the movement. This helps to maintain good form and avoid injury.
  • The knee of the supporting leg should be slightly turned outward throughout the squat. This prevents stress on the knee joint.
  • It is important to inhale on the way down and exhale on the way up. This improves breathing and prevents dizziness or lightheadedness.
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For whom is the pistol squat not recommended?

Although the Pistol Squat is an excellent exercise for developing lower body strength, it is not recommended for some people. First of all, the Pistol Squat requires a high degree of flexibility in the hips and ankles. If you lack flexibility in either of these areas, you may have difficulty maintaining proper form during the exercise. In addition, the Pistol Squat puts a lot of stress on the knees. Therefore, those who lack flexibility or have pre-existing knee problems should avoid this exercise.

Finally, the Pistol Squat is an advanced exercise that requires a high degree of muscle control and coordination. If you are new to strength training, it is important to master the simpler exercises before attempting the Pistol Squat.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a health professional.

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Well Being

The hair spa: what do you need to know about this treatment?



Presse Santé

Who doesn’t love that rejuvenated, revived, freshly cut hair straight out of a salon? Hair care sessions in beauty salons are very attractive to beat depression and bring your hair back to life. The hair spa conditions your scalp and hair so your locks look shinier than before. Although you are aware of the myriad benefits, you may be skeptical about these hair taming procedures.

Like the two sides of a coin, there are also different opinions about this hair care hack. Hair care experts believe that a regular hair spa treatment with professional hairdressers is a must to get the desired results. However, reputable dermatologists also advise you not to use chemicals to avoid long-term damage to your hair.

Where can you do a hair spa?

A hair spa is an in-salon treatment that helps repair and rejuvenate dull, lifeless hair. It mainly consists of four steps: oil massage, shampoo, hair mask and conditioner. The entire process relaxes the scalp and leaves hair silky smooth. Revitalizes and deeply nourishes the scalp, roots and hair follicles.

The 5 best spa benefits for hair.

  1. Repairs damaged and frizzy hair:

Did you know that hair spas also reverse hair damage? Through unique conditioning procedures, it infuses hair strands with essential nutrients to replenish lost moisture and hydration. Furthermore, hair massage is an integral part of any spa therapy, helping to stimulate blood circulation to the follicles to improve the current condition of your hair.

  1. Strengthens the hair root:

Weak hair roots are the most common problem these days. Pollution, harsh hair care products, and scorching heat can all be to blame for weak, brittle roots. The hair spa benefits your hair by nourishing and revitalizing hair follicles, making them thicker and less prone to breakage.

  1. Reduces stress and increases blood circulation:

Spa hair treatments are a great way to de-stress. Head massage and steam treatment during the spa help improve blood circulation in the scalp and head, which in turn helps calm the mind.

  1. Unclogs the pores of the scalp:

Silicone buildup from hair cosmetics and environmental impurities cause clogging of the scalp pores. Hair spas help unclog pores with steam. This hair taming process helps remove impurities deposited in the pores, which ultimately protects your hair from dandruff, fallout, and rough hair.

  1. Regulates sebum secretion on the scalp:

A hair spa is a great way to balance the oils on your scalp. Dry and oily scalp is the biggest adversary of hair. Excess oil on the scalp makes hair sticky, while dehydrated skin makes it dry and rough. Regular hair spa treatments are considered very helpful in maintaining an ideal secretion of oils in the scalp, which ultimately manifests in healthy and shiny hair.

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What are the disadvantages of a hair spa?

Hair spa can relieve stress on your hair and even on you. But there’s also a downside: The chemicals can be harsh and negatively affect your scalp, hair, and even your wallet. Therefore, it is best to make an informed decision. Here are some cons of a hair spa.

  1. Hair color fade:

Although your hair can look shiny after a hair spa. This can be a bit of a problem if you have dyed hair.

Regular hair spas tend to fade hair color. Before opting for a hair treatment, it would be good to talk to professionals to find the best possible solutions. This way, you can get the most benefit from your hair therapy while maintaining your favorite hair color.

  1. Hair loss:

Much research has revealed that the harsh chemical ingredients used in different stages of cosmetic hair processes can lead to severe hair loss. If you are already dealing with hair loss problems, it is best to consult a dermatologist before embarking on cosmetic hair therapy.

  1. One more quote:

Hair spa treatments can be quite expensive. Many of you find it difficult to spend a certain amount each month on a hair treatment. For you, there are countless hair masks that are a perfect solution for damaged, frizzy and rough hair.

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Well Being

Is it a truth or a myth?



Presse Santé

We’ve all heard the saying “an apple a day keeps the doctor away.” But is there any truth to that saying? Let’s take a closer look at the science behind this popular saying.

Nutrition facts for apples.

Fresh apples are a gold mine of vitamins and minerals. According to MASA (Ministry of Agriculture and Food Sovereignty), a large apple with its skin contains the following nutritional elements:

  • 116 calories
  • 30.8g of carbohydrates
  • 0.38g fat
  • 0.58g protein

The amount of fiber in apples with skin is 5.4 g. Apple nutrition also includes a variety of vitamins and minerals, such as potassium and vitamin C. According to MASA, when apples are peeled or the skin is removed, the nutritional value of the vitamins and minerals in the apple is reduced. A large skinless or peeled apple contains:

  • 27.6 g of carbohydrates
  • 104 calories
  • 0.28g fat
  • 0.58g protein

Even without the skin, apples still contain a significant amount of vitamins and minerals. However, they are lower in nutrient amounts than apples with their skin on. Notably, the fiber is reduced to just 2.8 g, or just over half the fiber found in the apple with the skin on.

A June 2017 study published in NPJ Precision Oncology found that ursolic acid, found in the skin of apples, can inhibit the growth of prostate cancer cells. Researchers have discovered that ursolic acid, the waxy compound in apple skin, has anticancer properties. They are currently testing the combination of ursolic acid with other antioxidant compounds found in plants, such as curcumin, and its role in reducing prostate cancer activity.

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The health benefits of apples.

In an October 2015 study published in Food and Nutrition Research, researchers found that children who eat a lot of apples have a higher intake of fiber, magnesium and potassium. In general, they have a lower consumption of added sugars compared to children who do not consume many apples.

Apples are rich in quercetin. Quercetin is a flavonoid found in fruits and vegetables that may have anti-cancer, anti-inflammatory, and antiviral properties, according to a March 2016 study published in Nutrients.

Pectin, a fiber found in apples, can help lower “bad” LDL cholesterol. This increases the risk of coronary heart disease. Since pectin is fermented from short-chain fatty acids, it may play a key role in preventing chronic diseases, including intestinal disorders.

The phytonutrients and fiber in apples play a key role in protecting against free radical damage and reducing the risk of cancer. Studies have shown that apples can protect the body from oxidative stress. In particular, some data suggest a reduced risk of lung, colorectal, breast, and digestive tract cancers.

So is eating an apple a day a good approach to maintaining iron health?

The old saying goes that an apple a day keeps the doctor away, but is it true? At first glance, apples seem very healthy. They are low in calories and fat, high in fiber, and a good source of vitamins and minerals. Since they contain antioxidants. Studies have shown that people who eat apples regularly have a lower risk of developing heart disease, diabetes, and cancer. On the other hand, it is essential to remember that the key to a healthy diet is balance. Do not abuse apples (or any other food), and you will be fine. Enjoy them as part of a healthy, balanced diet, and they just might help keep you away from the doctor.

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How to clean apples of pesticides to take advantage of all their nutrients?

Of course, to benefit from the nutrients present in the whole apple, you must first clean it well. To remove unwanted pesticides, two options are valid and effective.

  • The first thing is to soak the apples in a solution of vinegar and water for about 15 minutes.
  • The second allows you to put the apples in a pan filled with hot water. A whitish substance may appear on the surface of the apple. You wait 5-10 minutes, then you start scrubbing the apples with a brush under running water.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

how to do abdominal exercises



Presse Santé

You can learn to strengthen your abs to avoid straining your lower back and neck when doing sit-ups and other lifting movements.

What is abdominal muscle training?

Abdominal strengthening occurs when you contract the muscles around your spine to create a rigid midsection. This stiffening protects the spine from movement that could damage or injure it. Since your nervous system, and more specifically your spinal cord and the nerves that flow from it, pass through your vertebrae, it is very important to protect your spine from positions that could harm it. The most common movements that cause spinal injuries are the loaded spinal flexion and the loaded spinal flexion with rotation.

To get a better idea of ​​abdominal support in action, think of it as creating a rigid muscular corset that protects your back and nervous system. This is especially important when moving heavy loads or performing explosive movements that generate a lot of force.

Basic training is something you can practice and perfect with repetition. The ultimate goal is to be able to unconsciously create intra-abdominal pressure with the abdominal lining.

Muscles used for the abdominal lining.

The core muscles are:

– the transversus abdominis
– internal and external obliques
– the quadratus lumborum
– erector spinae
– rectus abdominis muscle

These muscles create intra-abdominal pressure to keep the spine in a safe, neutral position.

What are the benefits of abdominal muscle training?

Strong core muscles are essential to perform daily tasks and activities. To strengthen these muscles, experts often recommend doing abdominal exercises several times a week.
When done correctly, abdominal exercises can help tighten and tone your midsection and reduce the risk of injury. But if you don’t use the correct form, you can suffer the areas you are trying to protect.

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Lift objects safely and more efficiently

Learning to strengthen your core will allow you to perform everyday tasks and movements safely and more efficiently. The extent to which we need to strengthen our abdomen depends on the demand of the movement we are performing. For example, the amount of force required to bend down and lift a shoe will be very different from the amount of force required to bend down and lift 20 kg. So we’re still creating some level of abdominal strengthening, but the activity requires a different level of intensity.

Engage more abdominal muscles

One study compared the effects of digging exercises and bracing exercises in middle-aged women and found that performing abdominal bracing exercises, which can contract both the deep and superficial muscles, is more effective in activating the abdominal muscles. By comparison, digging exercises only contract the deep muscles.

Improve runners’ form and gait

For runners, using the core method to activate the abdominal muscles can help support the lower back if the pelvis tilts too much while running.

Good preparation for contact sports.

In addition to being beneficial when performing heavy exercises, abdominal containment is a useful strategy to prepare for impact. For example, increasing core rigidity is useful for contact sports like soccer, rugby, or martial arts.

It can be used in most activities.

The best thing about abdominal support is that you can do it during almost any exercise or daily activity that requires you to protect your spine.

How to do abdominal exercises?

Now that you understand the importance of abdominal compression, it’s time to apply this knowledge and learn how to perform this movement. The abdominal lining technique consists of two basic steps. You can practice these steps in many positions.

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Step 1: deep inhale

Inhale deeply as your chest expands.

– Standing or lying down, inhale using the diaphragm, preferably breathing through the nose, expanding the ribcage.

– The volume of inspiration depends on the activity for which you are preparing. For example, when performing a high intensity movement like a heavy deadlift, you should inhale about 70% of your total lung capacity. But if you do a less strenuous movement, like bending over to pick up your backpack, you only need to inhale a small amount of air, around 5-10% of your total lung capacity.

– You usually don’t need to consciously think about strengthening your core to perform low-intensity movements because your body does it automatically.

Step 2: Contract the abdominal muscles

Create rigidity by contracting all of your abdominal muscles.

– To create tightness in all the muscles surrounding your abdomen, lower your ribcage. Imagine that you are creating a rigid muscular corset, which protects your back and nervous system. Tighten your abdomen by pulling your belly button in toward your spine. Remember to breathe as you do this.

– Regarding the first stage, you must adapt the intensity of the contraction of your trunk to the activity that you are practicing. For example, if you’re performing a heavy deadlift, you’ll want to contract your core muscles as much as possible. But if you are lifting a backpack, you can do a low intensity contraction, say 5% of the contraction intensity.

Progression of abdominal contraction

To perform abdominal lining, start in the supine position. Then, once you’ve mastered the move in a prone position, move onto hands and knees. After learning the strengthening technique in this position, perform a static squat while strengthening your abdominal muscles.

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Exercises on which to use the abdominal plank

Again, the abdominal trainer can be used for all kinds of exercises and everyday activities where you want to support and protect your back.

At the gym, focus on strengthening your abs before doing exercises like:

– squats
– dumbbells
– slits
– bombs
– pull-ups
– hand support

You can also practice abdominal core training by doing basic exercises like
– boards
– the side tables
– bird dogs (alternating arm and leg lifting exercise)
– pelvic floor exercises

to retain

Practicing abdominal restraint while exercising or performing daily tasks, such as heavy lifting, can help reduce neck and lower back strain. You can also protect those injury-prone areas. While crunching your abs can be uncomfortable once you get used to it, it’s not normal to feel soreness or pain. If you experience sharp pain or find this movement extremely uncomfortable, stop what you are doing and see a physical therapist. He can help you repeat the steps and watch you do the push-up movement while you do other exercises.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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